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Rutabaga Turnip Salad with Salmon and Capers

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Having such a restricted diet can be really difficult when eating away from home. To keep social gatherings stress and hunger-free, I always offer to bring a side dish that I can eat and that I know others will enjoy. I love this salad because no matter what else shows up at a party, this dish is filling and tasty, and since not many people eat rutabaga or turnips, a great conversation piece. I also love whipping up a batch of this during my Sunday meal prep and having it as a snack for the week.

Further Food Nutritionist Commentary:

Bringing a dish that you love that you know will take care of your nutritional needs is a great way to navigate parties without feeling deprived when dealing with a diet-related condition.

This salad is an antioxidant powerhouse with nearly half your recommended daily intake of vitamin C. While not often thought of for salads, both turnips and rutabagas (known as swedes outside of the US) are root vegetables in the brassica family, that also includes broccoli, cabbage and kale. The pair provides a great source of potassium, magnesium and a compliment of B-vitamins. Sautéing makes both vegetables more readily digestible, especially for people like Rebecca with sensitive GI tracts.

Salmon and olive oil provide heart-healthy omega-3 fatty acids, good for fighting inflammation. The fat, and protein from the salmon leave you satisfied for longer, so you’ll be less tempted to munch on trigger foods at the buffet as the party goes on.

By Casey Giltner, Nutritionist
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Rutabaga Turnip Salad with Salmon and Capers

  • Prep Time:20 mins
  • Cook Time:10 mins (if sautéing shaved roots)
  • Servings: 5

Ingredients

1 medium rutabaga

1 medium turnip

1 tablespoon olive oil (for sautéing)

1 teaspoon Dijon mustard

1 teaspoon rice vinegar

2 scallions (just the greens, chopped)

3 parsley sprigs (chopped)

2-3 tablespoons capers

1 can wild salmon

salt and pepper (to taste)

Instructions

  1. Peel the rutabaga and turnip.
  2. Shave them with a vegetable peeler.
  3. Sauté shavings in olive oil and a little salt and pepper until they just begin to soften and become translucent.
  4. Remove from the heat and toss in the Dijon mustard and rice vinegar.
  5. Add in the scallion greens, chopped parsley, capers and canned sockeye salmon.
Peel the rutabaga and turnip. Shave them with a vegetable peeler. Sauté shavings in olive oil and a little salt and pepper until they just begin to soften and become translucent. Remove from the heat and toss in the Dijon mustard and rice vinegar. Add in the scallion greens, chopped parsley, capers and canned sockeye salmon.

Nutrition Information

Per Serving:  Calories: 100; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 12mg; Sodium: 229mg; Potassium: 328mg; Carbohydrate: 9g; Fiber: 3g; Sugar: 5g; Protein: 6g

Nutrition Bonus:   Vit C: 42%; Iron: 4%

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